RecipeDB

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	3.7552
Energy (kCal)	345.9482
Carbohydrates (g)	23.486
Total fats (g)	28.7923
Fatty acids, total saturated 20:0 (g)	0.1146
Fatty acids, total saturated 18:3 undifferentiated (g)	0.2519
Fatty acids, total polyunsaturated 17:1 (g)	0.0338
Fatty acids, total trans-monoenoic (g)	0.0000
Fatty acids, total saturated 20:4 undifferentiated (g)	0.0000
Fatty acids, total saturated 4:0 (g)	0.0000
Fatty acids, total trans (g)	0.0000
Riboflavin (mg)	0.0886
Tocopherol, beta (mg)	0.0297
Lactose (g)	0.0000
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0000
Fatty acids, total polyunsaturated 24:1 c (g)	0.0000
Fatty acids, total saturated 18:4 (g)	0.0000
Fatty acids, total saturated 18:0 (g)	0.5578
Tocopherol, delta (mg)	0.0000
Arginine (g)	0.1996
Proline (g)	0.0213
Fatty acids, total polyunsaturated 18:1 t (g)	0.0000
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	4.6482
Adjusted Protein (g)	0.0000
Cystine (g)	0.0052
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	2.1020
Copper, Cu (mg)	0.1484
Maltose (g)	0.0000
Zinc, Zn (mg)	0.8286
Total lipid (fat) (g)	28.7923
Vitamin K (phylloquinone) (g)	239.5813
Cholesterol (mg)	0.0000
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0000
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.0321
Menaquinone-4 (g)	0.0000
Phytosterols (mg)	84.8830
Folate, total (g)	67.3077
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0000
Vitamin A, IU (IU)	5689.7582
Energy (kcal)	345.9482
Fatty acids, total saturated 16:1 undifferentiated (g)	0.3453
Fatty acids, total saturated 14:1 (g)	0.0032
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.0122
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0000
Sugars, total (g)	10.6042
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.0489
Vitamin C, total ascorbic acid (mg)	34.4558
Lutein + zeaxanthin (g)	1227.6580
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0000
Vitamin B-12, added (g)	0.0000
Valine (g)	0.1001
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0000
Magnesium, Mg (mg)	52.5142
Fatty acids, total saturated 16:0 (g)	3.1928
Carbohydrate, by difference (g)	23.4860
Vitamin D (IU)	0.0000
Fructose (g)	4.5985
Fluoride, F (g)	1.4066
Aspartic acid (g)	0.1082
Tyrosine (g)	0.0182
Potassium, K (mg)	488.2752
Fatty acids, total saturated 12:0 (g)	0.0057
Vitamin A, RAE (g)	284.3532
Serine (g)	0.0255
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	0.0743
Fatty acids, total trans-polyenoic 22:4 (g)	0.0000
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0028
Fatty acids, total saturated 22:0 (g)	0.0376
Fatty acids, total saturated 14:0 (g)	0.0141
Histidine (g)	0.0374
Isoleucine (g)	0.0681
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0000
Niacin (mg)	0.8020
Water (g)	243.7725
Fatty acids, total saturated 8:0 (g)	0.0006
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0000
Carotene, beta (g)	3411.0350
Sodium, Na (mg)	27.8275
Iron, Fe (mg)	2.2522
Energy (kJ)	1444.5010
Ash (g)	1.6039
Caffeine (mg)	0.0000
Glycine (g)	0.0300
Fatty acids, total trans-polyenoic (g)	0.0000
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0000
Fatty acids, total saturated 18:2 undifferentiated (g)	2.7803
Fatty acids, total polyunsaturated (g)	3.0264
Vitamin E (alpha-tocopherol) (mg)	4.2236
Sucrose (g)	1.3819
Vitamin B-6 (mg)	0.2822
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.0001
Vitamin D (D2 + D3) (g)	0.0000
Vitamin D3 (cholecalciferol) (g)	0.0000
Lysine (g)	0.1128
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0009
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	0.1150
Starch (g)	0.0000
Pantothenic acid (mg)	0.3593
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.0030
Fatty acids, total trans-polyenoic 18:3i (g)	0.0000
Thiamin (mg)	0.1251
Folate, food (g)	67.3077
Fatty acids, total saturated 20:1 (g)	0.0840
Fatty acids, total monounsaturated (g)	20.3712
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	0.0629
Fatty acids, total polyunsaturated 16:1 t (g)	0.0000
Fatty acids, total polyunsaturated 17:0 (g)	0.0073
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	13.7397
Fatty acids, total polyunsaturated 16:1 c (g)	0.0028
Fatty acids, total saturated (g)	3.9602
Vitamin B-12 (g)	0.0000
Calcium, Ca (mg)	202.9282
Fatty acids, total saturated 10:0 (g)	0.0202
Galactose (g)	0.0009
Tocotrienol, gamma (mg)	0.0000
Alanine (g)	0.0266
Glutamic acid (g)	0.2919
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0000
Carotene, alpha (g)	0.0690
Vitamin E, added (mg)	0.0000
Retinol (g)	0.0000
Leucine (g)	0.0943
Folate, DFE (g)	67.3077
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0000
Fiber, total dietary (g)	6.0099
Tryptophan (g)	0.0157
Threonine (g)	0.0625
Fatty acids, total polyunsaturated 18:1 c (g)	0.0299
Manganese, Mn (mg)	0.5510
Protein (g)	3.7552
Cryptoxanthin, beta (g)	0.7538
Fatty acids, total saturated 18:1 undifferentiated (g)	19.9046
Betaine (mg)	0.1882
Phosphorus, P (mg)	87.8105
Tocopherol, gamma (mg)	0.2618

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
European >> Greek >> Greek
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Saute the onions in the olive oil over medium heat until tender and golden. Remove skillet from heat. | 2. Place tofu in a mixing bowl and crumble with a fork. Add dill, lemon juice, salt and pepper, onions, and spinach. Stir thoroughly to combine. At this point I usually taste the seasonings and adjust until it is just right. | 3. Preheat oven to 350°F Remove half of the phyllo dough from the package and cover the rest with plastic wrap and/or a damp towel to prevent it from drying out. Brush the bottom and sides of a 13" X 9" glass baking dish with the melted margarine. Place 2 phyllo sheets in the dish and press in lightly. Lightly brush with margarine (make sure to get the edges) and top with 2 more sheets and continue repeating until you have used half of the package of phyllo dough. | 4. Spread the spinach mixture in dish on top of the phyllo dough. Top with remaining phyllo dough in the same way as before, tucking or rolling in the excess edges when finished. Bake 45 minutes until golden and filling is hot. Let stand 10 minutes before serving. Enjoy! | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
onion	1		chopped	44.0	10.274000000000001	1.21	0.11
green onion	2		sliced	38.34	8.1508	1.3774	0.6674
olive oil	2	tablespoons		238.68	0.0	0.0	27.0
spinach	1	package	chopped thawed drained squeezed frozen	-	-	-	-
tofu	1	package	drained firm	-	-	-	-
dill	1	tablespoon		20.13	3.6412	1.0547	0.9596
lemon juice	1	tablespoon		3.355	1.0523	0.0534	0.0366
pepper	1/4	teaspoon		1.4432	0.3677	0.0597	0.0187
salt	1/4	teaspoon		-	-	-	-
phyllo dough	1	package		-	-	-	-
vegan margarine	1/2	cup	melted	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

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